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Obesity: It Would Be Under Control, If You Control Your Diet

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Preferred Foods – Major Food Groups

  • Cereals: Wheat, Brown Rice, Brown Bread, Oats, Pulses
  • Pulses: Green gram, Red gram, Pigeon pea, Kidney beans
  • Vegetables: Leafy greens, carrot, beetroot, tomatoes, radish, cabbage, cauliflower, cucumber
  • Fruits: Apple, Papaya, Oranges, Lemon, Guava, Pomegranate
  • Dairy Products: Skimmed Milk, Butter Milk
  • Dry Fruits: Walnuts, Almonds, Pumpkin seeds, Chia seeds

Foods to be limited – Major Food Groups

  • Cereals: White rice, White bread, Pasta
  • Pulses: Black gram
  • Vegetables: Potatoes, Sweet Potatoes
  • Fruits: Mango, Banana, Litchi
  • Dairy Products: Butter, Cheese
  • Dry Fruits: Cashew, Dates, Sunflower seeds

Recommender Portion Size

  • Vegetables: 2-3cups
  • Fruits: 1.5 to 2 cups
  • Grains: 141gms to 226gms
  • Dairy: 3cups
  • Protein Foods: 141gms to 184gms
  • Oils: 5-7 teaspoons

Meal Planning

  1. Eat your first meal within 20-30 mins of waking up
  2. First Meal: A fruit of your choice along with some dry fruits
  3. Breakfast: Diary (Eggs & Milk) or whole cereal foods like roti/poha/upma/idli
  4. Mid Morning Snack: Lassi or Coconut water
  5. Lunch: Salads, Rice/Roti along seasonal vegetable
  6. Evening Snack: Seasonal fruits
  7. Dinner: Chicken/Egg Curry/Dal with Rice/Roti

Healthy Snacking Options

  • Sweet Corn
  • Fruits
  • Sprouts chaat
  • Dry Fruits
  • Granola Bars

Do’s

  • Include more of veggies
  • Drink plenty of water
  • Eat in smaller plates, this would help you eat smaller portions
  • Instead of 3 large meals, have 3 modest meals and 2 snack breaks
  • Exercise for around 30mins to an hr per day (brisk walking, any kind of sports, cycling, swimming)
  • Eat your last meal before 8 pm

Dont’s

  • Indulge in snacks i.e., soft drinks, cookies, cakes, sweets, & so on
  • Skip Meals
  • Avoid eating your meals quickly, chew them adequately
  • Indulge in midnight snacking